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Nuts and Seeds - Which ones are best for you?


Here's a handy comparison of the protein, carbohydrate and fat content of different nuts and seeds. Feel free to copy this chart and use it to make the best snack choices for your situation. I highly recommend you eat only organic nuts and seeds (see details on my blog about peanuts & pesticides). Enjoy!

NUT TYPE PROTEIN % CARBOHYDRATES % FATS %

ALMOND 21 20 51

BRAZIL 14 12 66

CASHEW 18 30 44

CHIA 19-23 33 32-39

COCONUT 3 15 33

LINSEED (FLAXSEED) 18 29 42

PEANUT 26 16 49

PECAN 9 14 72

PEPITA (PUMPKIN SEED) 25 18 46

PISTACHIO 21 28 44

QUINOA 14 64 6

SESAME SEED 18 23 50

SUNFLOWER SEED 23 2 51

TEFF 13 73 2

WALNUT 15 14 65


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